Tuesday – 10/4/22

3 Rounds for time:
20 Single Arm Devils Press (35/20)
10 Toes to Bar
20 Alternating DB Snatches (35/20)
10 Pull-ups (Intermediate Scale: Ring Rows/Beginner Scale: Jumping Pull-ups)
20 Goblet Reverse Lunges (35/20)
10 Chest to Bar Pull-ups (Intermediate Scale: Kipping Pull-ups/ Beginner Scale: Ring Rows)
20 Single Arm DB Thrusters (35/20)
1 min Rest
(All single-arm movements are 10 each side)

Monday – 10/3/22

A: 3×3 Front squat @ 40%,50%,60%

B: Back Squat 2x(12-16) good reps at 55%

C: 9-min AMRAP of:
3 Cal Bike
6 V-ups
9 Burpees
12 Double unders
100m Sprint

Saturday – 10/1/22

“16.4”
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups
If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Friday – 9/30/22

A: 10 minute AMRAP of:
2 Fronts Squats (115/85)
2 Pull-ups
1 Rope Climb
4 Front Squats (115/85)
4 Pull-ups
1 Rope Climb
6 Front Squats (115/85)
6 Pull-ups
1 Rope Climb……Etc adding 2 reps to front squats and pull-ups every new round

B: Mobility
10minutes focused on hips and back
10 minutes focused on pecs and lats

Thursday – 9/29/22

WOD
With running clock
00:00 – 4:00 – Complete 400m Run + Max Jerks (185/125)
4:00 – 5:00 – Rest
5:00 – 11:00 – Complete 600m Run + Max Jerks (185/125)
11:00 – 13:00 – Rest
13:00 – 19:00 – 800m Run + Max Jerks (185/125)

Endurance
A: 20 Rounds of 20 seconds of work, 10 seconds of rest moving through like a circuit.
Push-ups
Air Squats
Bicycle Crunches
Renegade Rows
Single-unders
B: 8 Rounds of 20 seconds of work, 10 seconds of rest: Rowing (Should be working at max capacity)

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